Forty-five days of a standardized yoga routine can alter brain network connectivity while improving sleep quality, mood, and verbal short-term memory in healthy adults, according to a clinical trial published in Scientific Reports. Researchers in India tracked 139 participants using functional magnetic resonance imaging to measure measurable changes in neural communication.
Bhushan Patwardhan of the Savitribai Phule Pune University in India coordinated the research alongside several other Indian academic centers. Between October 2023 and January 2025, the team enrolled 139 healthy volunteers ranging from 18 to 55 years old who had never practiced yoga before. Smokers, individuals with neurological or psychiatric disorders, and people who already followed a regular fitness regimen were excluded from the study.
Participants were split at random into two distinct groups. Seventy individuals followed the Common Yoga Protocol for 45 days, a standardized sequence promoted by the Indian government for the International Day of Yoga. The remaining 69 individuals were placed on a waiting list, receiving only general physical activity advice and the opportunity to practice yoga after the study concluded.
Protocol Sessions Last Fifty Minutes
Each session lasted roughly 50 minutes under the direction of the same instructor. The routine featured joint-loosening exercises, physical postures, breathing techniques, guided relaxation, and meditation designed to be accessible to absolute beginners. Out of the initial 139 participants, 125 completed the entire 45-day program.
At the beginning and end of the trial, researchers evaluated participants using validated tests for mood, sleep quality, and cognitive functions. A subgroup of 43 volunteers also completed two resting-state functional magnetic resonance imaging scans to measure how different brain regions work together.
Brain Scans Reveal New Network Links
Functional magnetic resonance imaging scans showed tighter bonds between sensomotor networks and frontal areas involved in movement planning. The dorsal attention network also strengthened its connection with the precuneus and the superior parietal lobule, which are regions tied to spatial attention and self-awareness.
Language areas and specific cerebellum circuits also altered their communication patterns with other regions.
The yoga group experienced a boost in positive emotions like enthusiasm and vigilance by about 4 points on the PANAS scale compared to controls. Negative emotions dropped by about 3.4 points. Pittsburgh Sleep Quality Index scores dropped by 1.2 points, indicating more restorative rest.
Researchers Cite Preliminary Limitations
The authors said that the trial was open, meaning participants knew which group they belonged to, which could influence subjective questionnaires. The control group performed no alternative group activity, meaning social contact may have driven some benefits. The imaging subgroup was also small, and the measured effects were modest in magnitude.
“The authors chiedono perciò trial più ampi, multicentrici e con controlli più lunghi,” the researchers said in their conclusions.
Questions About the 45-Day Yoga Trial
Who participated in the 45-day yoga trial?
The study enrolled 139 healthy volunteers between 18 and 55 years old who had no prior experience with yoga practice.
What exact routine did the participants follow?
Participants completed the Common Yoga Protocol, which includes joint-loosening exercises, asanas, pranayama, yoga nidra, and meditation in 50-minute sessions.
Did the participants experience general cognitive improvements?
Earlier coverage: Yoga Linked to Brain Connectivity, Mood and Sleep Changes
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